Kingklip and chickpea curry

A curry doesn't have to be unhealthy.

The problem ordering one at a restaurant is the way the meat is cooked. Probably covered in butter or deep-fried in oil with extra butter added to the sauce to give it shine. Also, the naan bread is often greasy which also plays its part in contributing to a fatty dinner. But you can make a killer curry at home that is extremely healthy. I've used fish in this recipe and added chickpeas. Both are awesome sources of low-fat protein and both are perfect for a curry. Instead of the naan bread try making your own sambals. Thinks like chopped onion and tomato salsa, sliced bananas, fat-free yoghurt, mango chutney, flaked almonds etc. are all way better options and all will add amazing layers of flavour to your curry. In the recipe below I'm giving you measurements but they are more of a guideline than exact amounts. A curry is definitely a good example of a food where you can do your own thing. If you like a particular spice, add more of it. If there's something you don't dig, leave it out. It really is a personal thing, so don't be shy to express yourself.

Okay, stuff you'll need to feed 4 people:

• 2 teaspoons curry powder (heat is up to you.)
  
• 1 teaspoon ground cumin


• 1 teaspoon ground tumeric


• 1 teaspoon cinnamon


• 3 curry leaves


• 1 teaspoon mustard seeds


• 1 onion, chopped


• chopped carrots (the same amount as the onion)


• chopped celery (the same amount as above)


• 3 cloves garlic, chopped


• teaspoon of fresh ginger, grated or finely chopped


• 2 tins of tomatoes


• 1 tin of chickpeas, drained


• A handful of spinach


• A handful of brocolli


• 300g kingklip, cubed (or any firm white fish)
  

Okay, what to do:

1. In a large pot, soften the onion, celery and carrot over a medium heat. You don't want any colour on the vegetables.

2. Add the cumin, mustard seeds, tumeric, cinnamon, curry powder, curry leaves and stir. If the spices are sticking add some tap water. Cook these for a few minutes. The smells should be incredible at this stage. After a few minutes add the garlic and ginger.

3. Add the tinned tomatoes and a 500ml glass of water. Bring to the boil and then reduce heat so that the sauce is simmering. Add the brocolli.

4. Put the lid on and chill out for about 20 minutes. The sauce will have to be stirred every now and again but do not increase the heat. You want this sauce to cook slowly. The longer you can leave it simmering the better.

5. As long as you keep checking the sauce you don't need to do anything until about 10 minutes before you want to serve it. When you are ready, add the kingklip, the chickpeas and the spinach. Let the heat from the sauce wilt the spinach and poach the fish. All this is a gentle process and should take about 6-10 minutes. When the fish is ready, serve it up with a selection of sambals in little bowls.

It's not too difficult and once you've nailed this you can start experimenting with additional spices and different meats. There are so many versions of curry but the principles are all the same. Go with it.

Cheers,
Jamie Who